Active Body Care

**9 Ways To Avoid The OUCH Post Workout**
1. Take a shower after working out, alternating 30 seconds cold & 60 seconds hot.
2. Get plenty of potassium in your diet. Think bananas & yogurt.
3. Do a two-to three-minute meditation, envisioning your body as healthy, beautiful, & pain free!
4. Roll out muscles with a foam roller.
5. Build recovery into your program. Do Yoga or stretch on your days off.
6. Warm up and cool down before & after EVERY workout.
7. Go swimming the day after a tough sweat session.
8. Drink lots of water!
9. Soak in the tub with two teaspoons each of baking soda & Epsom salt!

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People will spend
$150+/month for cellular data
$130/month for cable/wifi
$120/month on hair
$80/month on mani/pedi's
$60/month on new shoes
$50/month on Starbucks
But REFUSE to appropriate funding to ensure a healthier lifestyle!
I am flabbergasted by that!
Now, this post is not directed at anyone in particular. I am not saying that all people can afford one-on-one Personal Training....
Nor, am I insinuating that one could afford my services... (I am pricey 😂)
BUT you can absolutely afford a $10 Membership to Planet Fitness and healthier choices with groceries!

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Day 29:

Consider today’s cardio routine your victory lap: Whether you’re walking, jogging, running, indoor cycling, or rowing, don’t be afraid to really let loose. We’re really working on those good vibes here! And make sure to check back tomorrow as we reflect and tie it all together.

Cardio: Endurance and Speed

5-minute warm-up (RPE 2–3)

Sustained Effort
5 minutes moderate intensity (RPE 4–5)

Interval Circuit 1
15-second hard intensity (RPE 7–8)
45-second easy recovery (RPE 2–3)
Repeat the above 3 times total
Sustained Effort
7 minutes moderate intensity (RPE 4–5)

Interval Circuit 2
15-second hard intensity (RPE 7–8)
45-second easy recovery (RPE 2–3)
Repeat the above 3 times total

7 minutes easy cool-down (RPE 2–3)

Total time: 30 minutes

Day 28: Strength and Cardio Crusher

Workout Directions:
Do each move below for your selected period of time. At the end of all 5 moves, rest for 90 seconds. That's 1 circuit. Repeat the circuit 3–5 times total.

After your last circuit, try the optional extra credit: Hold a forearm plank for as long as you can while maintaining proper form. Next, hold a glute bridge for as long as you can while maintaining proper form. Finally, do as many push-ups as you can to finish.

🔥 20 seconds of work, 40 seconds of rest
🔥🔥 25 seconds of work, 35 seconds of rest
🔥🔥🔥 30 seconds of work, 30 seconds of rest

Exercises
Burpee With Push-Up
Squat
Jackknife
Boat Pose Hold
Push-Up to Opposite Toe Touch

Extra credit: Forearm plank hold, glute bridge hold, push-ups

Day 27: STRETCH

Static stretching, especially when paired with deep, diaphragmatic breathing, is a great way to unwind and de-stress at the end of a long day. You may want to add a warm shower or bath before this routine—not only does it boost the relaxation factor, but stretching muscles when they’re warm is also safer and more effective.

Day 23: Full-Body, Tabata-Style Strength

Workout Directions:
Do each move below for your selected period of time. At the end of all 5 moves, rest for 90 seconds. That's 1 circuit. Repeat the circuit 3–5 times total.

After your last circuit, try the optional extra credit: Do 100 reps of squats, rest 60 seconds, then do a 3-minute glute bridge hold. To make this easier, cut the reps and amount of time for the hold in half.

🔥 15 seconds of work, 15 seconds of rest
🔥🔥 20 seconds of work, 10 seconds of rest

Exercises
Skater
Squat
Bear Crawl
Up-Down Plank
V-Up

Extra credit: Squats and Glute-Bridge Hold

Day 22: Chest and Shoulder Max-Out

Workout Directions:
Do each move below for your selected period of time. At the end of all 5 moves, rest for 90 seconds. That's 1 circuit. Repeat the circuit 3–5 times total.

After your last circuit, try the optional extra credit: Complete AMRAP (as many reps as possible) in 90 seconds.

🔥 20 seconds of work, 40 seconds of rest
🔥🔥 25 seconds of work, 35 seconds of rest
🔥🔥🔥 30 seconds of work, 30 seconds of rest

Exercises
Dive Bomber Push-Up
Triceps Dip
Decline Push-Up
I Raise
Wide Push-Up

Extra credit: Push-Up

Day 21: Classic Total-Body Strength

Workout Directions:
Do each move below for your selected period of time. At the end of all 5 moves, rest for 90 seconds. That's 1 circuit. Repeat the circuit 3–5 times total.

After your last circuit, try the optional extra credit: Complete 50-100 reps of V-ups.

🔥 30 seconds of work, 30 seconds of rest
🔥🔥 40 seconds of work, 20 seconds of rest
🔥🔥🔥 50 seconds of work, 10 seconds of rest

Exercises
Reverse Lunge (Alternating Sides)
Push-Up
Lateral Plank Walk
Squat
Triceps Dip

Extra credit: V-Up

Day 19: Low-Impact Speed & Conditioning

Workout Directions:

Do each move below for your selected period of time. At the end of all 5 moves, rest for 90 seconds. That's 1 circuit. Repeat the circuit 3–5 times total.

After your last circuit, try the optional extra credit: Complete as many reps as possible (AMRAP) of inchworms in 60 seconds.

🔥 30 seconds of work, 30 seconds of rest
🔥🔥 40 seconds of work, 20 seconds of rest
🔥🔥🔥 50 seconds of work, 10 seconds of rest

Exercises:
High Knee
Lateral Shuffle
Squat Thrust
Single-Leg V-Up (Alternating Sides)
Scissors Kick

Extra credit: Inchworm

Day 18:

WORKOUT DIRECTIONS
Do each move for 1 minute, or 30 seconds on each side.

EXERCISES
Warm-Up

Alternating Hamstring Touches
Hamstring Stretch Pulse
Alternating Toe Taps
Good Morning
Workout

Knee Tuck With Slow Rock
Supine Single-Leg Stretch (Repeat on Each Side)
Glute Bridge
Single-Leg Glute Bridge (Repeat on Each Side)
Knee Tucks With Slow Rock
Glute Bridge With Pulse
Glute Bridge March
Cooldown

Reclined Supine Twist
Supine Twist With Leg Extension (Then Repeat Both on the Other Side)
Seated Spinal Twist (Repeat on Each Side)
Bird-Dog (Repeat on Each Side)
Foam Rolling

Hip Roll-Out (Repeat on Each Side)
IT Band Roll-Out (Repeat on Each Side)

Enjoy!

Day 17: Lunge, Squat, and Plank Workout
Workout Directions

Complete each exercise for the chosen work/rest interval:

🔥 = 30 seconds work, 30 seconds rest
🔥🔥 = 40 seconds work, 20 seconds rest
🔥🔥🔥 = 50 seconds work, 10 seconds rest

Rest 30–60 seconds between rounds. Complete 3–5 rounds.

Exercises:

Squat to Alternating Punch
Bear Crawl
High Plank March
Plank Shoulder Tap

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Sweet 16!

Recover the Delicious Way!
Have you gotten a chance to try some of our yummy recipes yet? Why not use today’s rest day to see what kinds of new meals you’d like to add to your rotation? From slow-cooker & Instant pot dinners to meatless options, we definitely have something for everyone. Oh, & if cooking really isn’t your thing, we’ve also rounded up the best meal delivery services you can try. Basically, yum!

If you’re craving a bit of movement today, then get busy!

Day 15: Joint-Strengthening Shoulders Workout

Workout Directions:

Do 8-12 reps per exercise. Rest for up to 30 seconds between exercises. At the end of the round, rest for 60-90 seconds. Complete 2-4 rounds total. Repeat for Superset 2.

(DB) indicates that a dumbbell is needed for the move.

Exercises:

Superset 1
Arnold Press (DB)
Bent-Over Row (DB)
Superset 2
Chest Press (DB)
Quadruped Single-Arm Rear-Delt Raise (DB)
Bonus EMOM

Do both moves back to back as quickly as possible. If you finish in less than 60 seconds, rest for the remainder of the minute. At the top of the next minute, start again. Repeat 4 times total.
Biceps Curl (8-10 reps) (DB)
Triceps Overhead Extensions (8-10 reps) (DB)

Day 14: Lower-Body Strength Routine

Workout Directions:
Do 8-12 reps per exercise. Rest for up to 30 seconds between exercises. At the end of the round, rest for 60-90 seconds. Complete 2-4 rounds total. Repeat for Superset 2.

(DB) indicates that a dumbbell is needed for the move.

Exercises:
Superset 1
Romanian Deadlift (DB)
Goblet Squat (DB)
Superset 2
Lateral Lunge
Squat to Double Pulse

After your last circuit, try the bonus move for 60 seconds.

Bonus Move: Squat to Oblique Twist

Today’s Agenda: Give Yourself a Hug!
We’ve hit another well-deserved rest day! Today, we want you to give yourself a hug. Embrace yourself & all the cool & wonderful things that make you so damn unique. Take a second to appreciate all that you’ve done so far with this challenge—& know that you’ve got the stamina and dedication to see it through to the end.

Remember that rest days are all your own. If you’d like to rest completely, go for it! But if you’d like to try some gentle movement, try these seven stretches—which will feel especially amazing if you’ve spent all day on your feet. However you choose to spend today, give yourself a pat on the back—seriously, do it!—& enjoy the day off.

Loosen Up! 💪🏾

Today’s workout will show you that stretching & yoga aren’t the only ways to get more flexible. With these exercises, you’ll improve your flexibility, all while nabbing a cardio & core burn.

Why is flexibility important? “Tight muscles can cause undue strain on the neighboring joints during normal daily function, or they themselves can become injured,”

Sasha Cyrelson, D.P.T., clinical director at Professional Physical Therapy previously told SELF. Staying limber will help you feel better (read: less tight) on a daily basis, & it will also make exercise safer and easier on the rest of your body.

Day 12: Flexibility & Core Workout
Workout Directions:
Complete each exercise for the chosen work/rest interval:

🔥 = 30 seconds work, 30 seconds rest
🔥🔥 = 40 seconds work, 20 seconds rest
🔥🔥🔥 = 50 seconds work, 10 seconds rest

Rest 30–60 seconds between rounds. Complete 3–5 rounds.

Exercises:
Squat to Obliques Twist
Modified Burpee
Single-Leg Inchworm
Superman
One-Knee Posture Pulls

After your last circuit, try the bonus move for 60 seconds.

Bonus Move: Plank Up-Down

Day 10: Hey, Champ!

Guess what?

Four of the five exercises in today’s circuit are moves we’ve already covered in this challenge. Hopefully, you’ll feel more comfortable doing them this time, & your workout will flow even more seamlessly.

Repeating old moves is also a great time to check in on your progress. Do the moves feel easier? Can you pump them out a bit faster, while still maintaining correct form? Does it take longer for you to feel fatigued when performing the reps? Any of these are great signs. It means you are getting stronger.

We will only capitalize on that strength as we make our way through this challenge. (By the way, you’re almost at the halfway mark. Yes!)

SEE THE COMPLETE WORKOUT »

Day 11: Legs & Shoulders Workout
Workout Directions

Aim for 8-12 reps of each exercise. Rest for up to 30 seconds between exercises.

Rest for 60-90 seconds after each round. Complete 2-5 rounds total.

(DB) indicates that a dumbbell is needed for the move.

Exercises:
Goblet Squat (DB)
Pullover (DB)
Romanian Deadlift (DB)
Lateral Raise (DB)
Donkey Kick

After your last circuit, try the bonus move for 60 seconds.

Bonus Move: Incline Push-Up

Day 10: A Quick Agility Workout
Workout Directions

Complete each exercise for the chosen work/rest interval:
🔥= 30 seconds work, 30 seconds rest

🔥🔥 = 40 seconds work, 20 seconds rest

🔥🔥🔥= 50 seconds work, 10 seconds rest.

Rest 30-60 seconds between rounds.

Exercises:
Skaters
High Plank With Leg Lift
Lateral Lunge
Squat to Alternating Punch

After your last circuit, try the bonus move for 60 seconds.

Bonus Move: Up-Down Plank

Day 9: Take a Deep Breath: It’s a Rest Day!

Rest days are an ideal time for self-care. So today, we’re going to focus on one of our all-time favorite healthy eating hacks: meal prep.

Meal prepping can be as big or as small as you want, so don’t get intimidated. You can make a schedule of your meals for a whole week; set aside time for a big grocery shop; or take one step, like packing your lunch for tomorrow.

Remember: It’s the little things that will help you win in the end! See you back on the mat tomorrow. 💪🏾😘